以下是一个两周训练计划，包括14项不同的增强适应力的训练。
What follows is a two-week program that features 14 different exercises for increasing resilience.
第六周训练计划为：每天两次（两次的训练时间相同），每次80分钟。
The duration of the last time would be ninety-seven minutes. The training plan of the sixth week: twice a day with 80 minutes each.
由于改变了训练计划，需要大约三周到一个月的时间才能注意到自己体重的明显变化。
It takes about three weeks to a month to notice significant changes in your weight due to altering your training program.
为了将长距离跑增添到你的跑步计划中，可以在你要将你最长跑步距离增加10%的那周进行(指在最近训练中的最长距离，不是说几年前的最长距离)。
To add long runs to your program, just schedule one workout a week where you try to add 10% to your longest run (in recent training - don't count long runs you did a few years back).
这些计划将从这周开始，并且将一周做三次，下午和早上，并且将持续增加到一周四次，五次，直到俱乐部正式训练开始而结束。
These plans start this week and are to be done three times a week, evening and morning, increasing to four and then five times a week as the start of official training draws closer.
锻炼也不要过度，一份健康的训练计划可以很简单，比如一周锻炼三次，每次锻炼20分钟到1个小时。
There's no need to work out obsessively. A healthy routine can be as simple as exercising 20 minutes to 1 hour three days a week.
锻炼也不要过度，一份健康的训练计划可以很简单，比如一周锻炼三次，每次锻炼20分钟到1个小时。
There's no need to work out obsessively.A healthy routine can be as simple as exercising 20 minutes to 1 hour three days a week.
在第4部分你将学到年度训练计划和周例行训练。
In Part 4 you will learn about annual training plans and weekly scheduling routines.
为了保证肌肉持续增长，每3到4周都要改变一下训练计划。
Its always a good idea to change your routine every 3-4 weeks or so to keep them growing.
航空管制员必须完成由联邦航空局认可的教育计划，并且在俄克拉荷马州的联邦航空局学院参加为期12周的训练计划。
Air traffic controllers must complete an FAA-recognized education program, and attend a 12-week training program at the FAA Academy in Oklahoma.
进行四周的这一训练，然后重新变换你的训练计划来防止另一次手臂停滞期的到来。
Perform the workouts below for four weeks, then switch up your routine to avoid another slump in arm development.
进行四周的这一训练，然后重新变换你的训练计划来防止另一次手臂停滞期的到来。
Perform the workouts below for four weeks, then switch up your routine to avoid another slump in arm development.
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